During the holidays, the whole family’s routine can change. Children and teens are home from school, there are fewer hours of daylight, and families travel to visit loved ones. The changing weather can also make it more difficult to spend time outdoors and exercise. With all these changes, one thing should stay constant: healthy sleep habits.
Whether you spend the holidays at your home or away, there are things you can do this season to get the best sleep possible.
Set a sleep schedule. Wake up and go to bed at the same time every day, even on the weekends. Most adults need 7-9 hours of sleep each night and children and teens need 8-11 hours.
Make a sleep-friendly bedroom. Sleep in a darkened, quiet room and keep the room temperature between 60 to 67 degrees. You might also need to change your sheets or blankets to fit the weather.
Maintain healthy habits. Spend some time outside each day to get sunlight exposure. Exercising can also promote better sleep. Finish eating and drinking 2-3 hours before you go to bed.
Celebrate sleep this holiday season by practicing healthy sleep habits with the whole family!
Thank you to our friends at the National Sleep Foundation for first publishing this story. To read the original, please click here to go to their website.
November is Diabetes Awareness Month, and sleep specialists are raising awareness of two risk factors for diabetes: sleep loss and sleep disorders.
The National Institutes of Health reports that about 20.8 million people in the U.S. have diabetes. It is one of the leading causes of death and disability in the country. Diabetes also can lead to blindness, heart disease, stroke, and kidney failure.
Sleep plays an important role in regulating a number of body functions. These include body temperature, hormone production, and appetite. A growing body of research shows that sleep also affects how the body digests food to produce energy. This process is called “metabolism.”
Most food is broken down into glucose, which is also known as “blood sugar.” Insulin, a hormone produced by the pancreas, then moves glucose from the blood into the cells. There the glucose becomes a primary source of fuel for the body.
Type 2 diabetes is the most common form of the disorder. It occurs when the body fails to use insulin effectively. This is known as “insulin resistance.” Then the body produces less insulin over time. As a result, glucose builds up in the blood and passes out of the body through urine. This deprives the body of its main fuel source.
Research shows that your risk of diabetes increases if you get less than seven hours of sleep per night. This risk is even higher if you sleep for five hours or less per night. Negative effects appear even after a brief period of sleep loss.
“Restricting sleep to four hours a night for only a few days causes abnormal glucose metabolism,” said Dr. Lawrence Epstein, a spokesperson for the American Academy of Sleep Medicine.
One common link between diabetes and sleep loss is the problem of obesity. The National Institutes of Health reports that about 80 percent of people with type 2 diabetes are overweight. Research shows that sleep loss greatly increases your risk of obesity.
Soaring obesity rates may be one reason why diabetes is becoming more common. From 1990 to 2000 the rate of diabetes in the U.S. increased by 49 percent. Most alarming is the increase of diabetes in children, said Dr. Griffin P. Rodgers, director of the National Institute of Diabetes and Digestive and Kidney Diseases.
“Once rarely seen in children, type 2 diabetes is increasingly being found in youth,” Rodgers said in a prepared statement. “This is a troubling development because complications such as heart disease are likely to appear earlier, stealing more years of healthy life.”
Diabetes is often treated with medications or insulin. It also can be managed by testing blood glucose levels, exercising, eating well and sleeping well. Sleep experts recommend getting seven to eight hours of sleep each night.
But people with a sleep disorder may have a hard time getting the sleep they need. Having a sleep disorder also can be a risk factor for diabetes. A high percentage of people with diabetes have obstructive sleep apnea (OSA).
“Sleep disorders that disrupt sleep, such as obstructive sleep apnea, also increase the likelihood of developing diabetes,” said Epstein. “Treating the sleep disorders improves glucose metabolism and diabetes control. These studies underscore the fact that sleep is integral to good health.”
OSA is a common sleep disorder that causes you to stop breathing up to hundreds of times per night. The pauses in breathing can cause both drastic changes in your oxygen levels and frequent arousals that fragment your sleep. Obesity is a common risk factor for OSA.
A recent study in the journal Sleep also shows a higher rate of restless legs syndrome (RLS) in people with diabetes. The symptoms of RLS tend to appear after a diagnosis of diabetes is made.
SSM can provide help with sleep disorders. Contact us today!
To read the original article, visit our friends at the American Academy of Sleep Medicine by clicking here.
Breast cancer is the most commonly diagnosed cancer in women. Insomnia is a significant problem in breast cancer patients, affecting between 20% to 70% of newly diagnosed or recently treated cancer patients. Pain, fatigue, anxiety, and depression are also common conditions in breast cancer and often co-occur with insomnia in symptom clusters, exacerbating one another, and decreasing quality of life (QOL). There have been no clinical trials of drugs for sleep in cancer. Cognitive behavioral psychotherapies on the other hand, have shown some of the most positive results in alleviating the distressing symptoms that often accompany the breast cancer experience, but even these studies have not targeted the symptom cluster. Pharmacological as well as non-pharmacological treatments need to be explored. It might be that a combined pharmacological and behavioral treatment is most efficacious. In short, substantially more research is needed to fully understand and treat the symptom cluster of insomnia, fatigue, pain, depression and anxiety in breast cancer.
Researchers at the National Institutes of Health did a deep-dive into how sleep disturbances, deficiencies, and disorders can affect the effectiveness of treatments. Want to know more? Please read the full article by clicking here.
Self-care has become a buzzword in recent years. It’s used in everything from marketing campaigns and product placements to health promotions and trending social media themes. And, it can mean everything from trying new hobbies or practicing good skin care to taking vacations or indulging in after-work cocktails.
To be clear, self-care is far more than a trending marketing tool. It’s actually an essential lifestyle choice that involves prioritizing things that keep you healthy in mind and body. When done correctly, self-care isn’t about buying products or selfishly indulging – it’s about setting healthy boundaries, making healthy choices, and preventing the negative consequences of stress and self-neglect.
That’s why September is Self-Care Awareness Month, a national campaign that aims to spread awareness about the importance of regular self-care. If you tend to put your own needs at the end of your to-do list, now is the perfect time to focus on prioritizing your physical and mental health.
It may feel uncomfortable at first, but these quick ideas can help you get inspired to fill your own cup before you pour into others.
Easy Ideas for Better Self-Care
Schedule a wellness visit.
Self-care isn’t only about caring for your mental health – it’s about your physical health, too. A good way to start is by scheduling a wellness visit with your doctor to discuss any health concerns and complete your annual screenings. When it comes to your health, an ounce of prevention is worth a pound of cure!
Get enough sleep.
The amount and quality of your sleep schedule affects everything from your mood to your energy levels to your immune system and more. If you aren’t getting at least 7-9 hours of quality sleep each night, you’re missing an essential part of good self-care. Start practicing good sleep habits by going to bed on time and limiting alcohol, caffeine, and screen time before bed.
Eat a healthy diet.
While indulging in your favorite dessert is a great form of self-care, eating a healthy and nutritious diet is an even better way to live your best life. Focus on eating more fresh fruits and vegetables, swapping red or processed meats for leaner cuts, and incorporating whole grains into your daily diet.
Exercise regularly.
Even if fitness isn’t your favorite activity, regular exercise is a key part of feeling your best and protecting your health. That doesn’t mean you have to become a gym junkie – even walking around your local park or dancing to your favorite tunes can get your blood and muscles pumping. Aim to add at least 30 minutes of physical activity to your daily routine.
Get a massage.
While going to the spa may seem cliché, a professional massage can reduce stress, soothe sore muscles, combat inflammation, and boost your mental health. Plus, it’s an easy and enjoyable way to give your brain a break and enjoy some peaceful down-time.
Get outside.
Studies have shown that spending time outdoors reduces stress, improves sleep, combats depression and anxiety, lowers your heart rate and blood pressure, and more. You can go for a walk, plan a picnic, enjoy an outdoor sport, or just soak up some sunshine (with proper sunscreen, of course.)
Start a gratitude journal.
Taking time out of your day to count your blessings is an easy and effective form of self-care. Experts agree that recording things you’re thankful for combats depression, boosts self-esteem, encourages positivity, and improves your overall happiness.
The original posting of this story can be seen by clicking here.
It’s the perfect time to reset and take care of ourselves and others because we need self-care now more than ever.
Research has shown self-care helps manage stress and promotes happiness. Whether you challenge yourself to a new yoga pose or try a different spa treatment, making a small change can impact your health in significant and positive ways!
There are numerous ways to make those small changes, too!
Increase your water intake.
Add more fruits and veggies to your meals.
Monitor your sleep and make adjustments for better sleep habits
Join a yoga, walking, or aerobics class.
Learn to meditate.
Whatever you choose to do, National Wellness Month is the best time for you to start showing yourself some love!
Self-care isn’t selfish. You can help inspire your team, friends, and customers to start taking care of their wellness too! Want ideas on how to do this?
Our friends at LIVE LOVE SPA, the premier community for spa professionals to connect, discover and learn about new trends, products, experiences and emerging insights within the wellness space and the founder of National Wellness Month – has created FREE easy-to-follow ways to get involved…
Check out the ways to join the fun:
TAKE THE PLEDGE – POST #ICHOOSEWELLNESS TO SOCIAL & SHARE HOW WILL TAKE STEPS TO IMPROVE YOUR WELL-BEING
Join this national conversation and let’s amplify the message of the importance of self-care, celebrate those who are providing incredible wellness solutions, and inspire others to take better care of themselves.
Follow and engage with us for Wellness Month (and beyond). Instagram: @wellness_month#wellnessmonth #wellfie #ichoosewellness
For the original posting of this article, please visit our friends at LIVE LOVE SPA online.
Between our jobs, our social lives, exercising and family obligations, it’s all too easy to sacrifice sleep to accommodate our overbooked schedules.
The problem with that strategy is that sleep provides the energy you need to power back up for another busy day.
You can’t perform at your best unless you give your body time to rejuvenate during sleep, says Rachel Salas, M.D. , an associate professor of neurology at Johns Hopkins Medicine.
The Restorative Power of Sleep
Scientists are still figuring out everything that happens in our brains and bodies while we catch our nightly ZZZs, says Salas. But it’s clear that sleep is important for locking in memories and pruning unnecessary details that can clutter your thinking. “We believe that when you’re sleeping, your brain is getting rid of information you no longer need,” Salas explains – freeing up brainpower for the memories and details that matter.
Sleep also gives your body a chance to refresh itself, Salas adds. “Sleep is a time when the systems in the body wind down and rest.”
Sleep deprivation can impact your health and wellness in a number of ways. Regularly skipping sleep can:
Negatively affect your immune system. “If you’re sleep deprived, it can decrease your ability to fight infection,” Salas says.
Alter appetite hormones and cause weight gain
Ruin your mood and make you irritable. “That can spill over and impact your relationships,” Salas says.
Interfere with memory and productivity
Increase the risk of medical problems such as Type 2 diabetes and heart disease
How Much Sleep Do You Really Need?
Most healthy adults should aim to sleep 7 to 9 hours every night. Think you can get by with less? You might be fooling yourself.
“A lot of professionals believe that they’re short sleepers who need 6 hours or less. The truth is, that’s not very common,” Salas says. Often people who think they need less sleep are just good at compensating for the effects of sleep deprivation – for now. Chances are, though, that their sleep deficit will catch up with them eventually, she says.
You might be wondering if you can shortchange your sleep during the busy week and catch up on weekends. “Many sleep specialists believe you can never truly make up for chronic lost sleep,” Salas says.
While getting in some extra sleep can help you recuperate after an occasional sleepless night, it’s not a wise strategy in the long term. Sleeping in or taking naps on days off can increase the odds of developing insomnia and can lead to problems with the natural circadian rhythms that drive your sleep patterns, Salas says.
Make Sleep a Priority
Want to find ways to fit more sleep into your life? Here are some tools to try:
Start small: Try going to bed just 10 to 15 minutes earlier. If you’re still feeling sleepy during the day, push your bedtime back another 15 minutes.
Limit naps: To protect the quantity and quality of your nighttime sleep, cap daytime naps at 20 to 30 minutes, and don’t nap later than 3 p.m.
Avoid caffeine: Limit caffeine in the late afternoon so you’re sleepy when bedtime rolls around.
Exercise: Regular physical activity can help improve sleep.
Make it a habit: Establish a relaxing bedtime routine, and try to go to sleep and wake up at the same times each day.
“A lot of people see sleep as a luxury. But the bottom line is, sleep matters,” Salas says. “Only you can make sleep a priority.”
